Ashwagandha has exploded in popularity - showing up in sleep supplements, stress blends, gummies, lattes, and everything in between. And for good reason: research consistently shows its ability to lower cortisol, improve sleep quality, support mood, and enhance resilience to stress.
But as with any powerful adaptogen, it’s important to understand how it works, who it’s right for, and what side effects you should watch out for.
Here’s a clear, science-backed breakdown.
What Is Ashwagandha - and Why Is It So Popular?
Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurveda.
Its active compounds - withanolides - help regulate the body’s stress response, lowering cortisol and supporting the nervous system.
Research shows ashwagandha may help with:
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Lowering cortisol
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Improving sleep quality
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Reducing anxiety and irritability
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Supporting hormonal balance
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Enhancing recovery and resilience
It’s extremely beneficial - but it’s not for everyone, and not every dosage or format works the same.
Ashwagandha Side Effects: What You Should Know
Most people tolerate ashwagandha well, but some may experience mild or situational side effects. Here are the most common ones, plus who’s more likely to experience them.
1. Digestive Upset (Most Common)
Some people may notice:
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Stomach discomfort
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Nausea
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Diarrhoea (rare)
This usually happens when:
✓ You take too high a dose
✓ You use a low-quality, high-withanolide extract
✓ You take it on an empty stomach
Fix: Take with food, or look for a moderate-strength extract (3–5% withanolides).
2. Drowsiness or Feeling “Too Relaxed”
Because ashwagandha can calm the nervous system, some people feel:
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Extra sleepy
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Heavy or slowed down
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Less alert in the daytime
This is more common when taking it in the morning or using higher doses (500–600mg+).
If you want a deeper dive into sleep-focused adaptogens, here’s a helpful guide: The Best Adaptogens for Stress and Sleep (2025)
3. Lower Blood Pressure
Ashwagandha can gently reduce blood pressure. For most people, this is a benefit.
But if your blood pressure is already low, it may cause:
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Lightheadedness
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Feeling faint
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Fatigue
If you’re prone to low BP, start with a smaller dose (150–300mg).
4. Changes in Thyroid Levels
Some studies show ashwagandha may increase thyroid hormone levels (T3 and T4).
This may be helpful for people with low thyroid function - but may not be ideal for:
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Hyperthyroidism
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Graves’ disease
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Those on thyroid medication
If you have thyroid issues, check with your clinician before using it regularly.
5. Interactions with Medications
Ashwagandha may interact with:
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Thyroid medication
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Sedatives
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Blood pressure medication
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Immunosuppressants
If you take any of these, speak with a practitioner before supplementing.
6. Not Recommended During Pregnancy
Although widely used in Ayurveda, modern clinical guidance currently recommends avoiding ashwagandha during pregnancy due to insufficient safety data.
7. Rare but Possible: Allergic or Skin Reactions
Very rarely, people report:
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Rash
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Itching
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Facial flushing
If this happens, discontinue immediately.
Who Should Not Take Ashwagandha?
You should avoid or use caution if you:
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Are pregnant
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Have hyperthyroidism
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Take sedatives or thyroid medication
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Have autoimmune conditions (check with your doctor first)
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Have very low blood pressure
How to Take Ashwagandha Safely
A few simple guidelines make the biggest difference:
1. Start with 150–300mg per day
This is enough for mood and calm without overwhelming your system.
2. Take it in the evening
Especially if your goal is sleep or stress relief.
3. Choose a clean, balanced formula
This reduces the risk of side effects and prevents overly high withanolide levels. If you prefer a blend that combines ashwagandha with calming amino acids and magnesium, you can explore Moongreens’ natural sleep & stress formula.
4. Avoid ultra-high doses
More is not better - high-strength extracts increase the risk of digestive discomfort and daytime drowsiness.
Healthy Alternatives if Ashwagandha Isn’t Right for You
If you want stress or sleep support but don’t tolerate ashwagandha well, consider these gentler options:
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L-theanine for calm and focus
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Magnesium glycinate for relaxation and sleep
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Reishi mushroom for stress resilience
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Glycine for deeper sleep
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Chamomile extract for gentle calm
You can explore more alternatives here: The Best Natural Alternatives to Sleeping Pills (2025 Guide)
Conclusion: Should You Take Ashwagandha?
Ashwagandha is one of the most effective natural tools for reducing stress, improving sleep, and supporting recovery - but it’s not a perfect match for everyone.
If you experience digestive issues, daytime drowsiness, or have thyroid or blood pressure concerns, you may need a lower dose, different timing, or a gentler adaptogen altogether.
If you’re looking for a clean, balanced blend that supports sleep, stress, and recovery without overwhelming your system, visit Moongreens: Natural Sleep & Stress Solutions.
